The Importance of Stretching
Studies on the effectiveness of stretching are mixed, but most agree that failure to stretch:
- Decreases overall flexibility
- Increases risk of injury
- Decreases stamina and endurance
- Limits the circulation of blood, water and nutrients to the muscles.
Stretching also has benefits when you’re undertaking a weight loss or maintenance plan. Living a healthy, active lifestyle increases your chances of success in achieving your weight loss goals, but a joint or muscle injury can seriously hamper your ability to meet those goals.
When incorporating stretching into your fitness regimen, follow these steps:
- Get moving! You want to stretch before your real workout begins, but be careful not to stretch completely cold muscles, which may cause injury. Walk around the block before stretching to wake your body up.
- Target your stretching…: Anyone who’s sat at a desk for an extended period of time, or who’s woken up sore from a particularly grueling workout, knows which muscles are in serious need of some TLC. Focus your stretching there. The Mayo Clinic recommends focusing on your neck, back, shoulders, hips, thighs and calves.
- …But remember to share the love: Most of us favor one side of our body or the other. When stretching, make sure you give equal time to muscles on both sides of your body.
- Don’t feel the pain: Or if you do, ease up. You want to feel a pleasant pull in your muscles. If a stretch is painful, ease up until you find that place where the stretch is neither easy nor painful.
- Fluidity is key: Ease into your stretches. If you bounce, you may end up tearing your muscles and doing more damage than stretching avoids. Flow into your stretches, and then hold them for 30 seconds.
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